Table Of Content

21 days is Lucy Wyndham-Read BE YOUR OWN L LUCY WYNDHAM-READ U C Y al l it takes HIIT – HIGH-INTENSITY PERSONAL TRAINER W INTERVAL TRAINING Y N Lucy Wyndham-Read is an D H international leading fitness expert High-Intensity Interval Training is the best Every woman wants to work on some part of her body. Whether A M with over 20 years of experience you’re looking to shape your arms, bust, back, abs, bottom, or legs, and quickest way to get fit, lose weight, - Lucy Wyndham-Read’s book on body toning will help you get the R in the industry. After serving in and tone your body! It helps you tailor your E fitness regime to exercise the body part you perfect gym body. AD the British Army for five years, she want to improve and to incorporate it into Within just 21 days, you will see noticeable differences and get has worked as a fitness trainer your busy schedule. You can do these short closer to the body you’ve always dreamt of. The book contains and nutritionist. With her 21-day workouts at home, at the gym, or even at numerous exercises for each problem area with different difficulty fitness and nutrition plans, she work. All you need is 15 minutes a day and levels so that you can keep progressing while the pounds and inches has helped tens of thousands of within just one month, you’ll sculpt your are disappearing. B body, burn fat, and improve your strength! O women get in shape and live a All exercises in this book can be performed at home and can be D healthier lifestyle. Lucy Wyndham-Read provides you with ISBN 978-1-78255-064-8 done using only your body weight or small household objects. Y a complete guide to High-Intensity Several readymade workouts help you find the perfect training T Lucy has over one million views Interval Training, with lots of exercises and routine. Even if you’ve got a busy life, Lucy’s got the perfect workout O on her YouTube Fitness Channel workouts with step-by-step instructions. $ 16.95 US/$ 29.95 AUS for you: Get fit and sexy in just four minutes a day! N I which hosts her fitness workouts, Whether you’re a beginner or advanced, £ 12.95 UK/€ 16.95 N Beauty tips for every part of your body and extra sections on cardio, HIIT is for you! This book will be the perfect G motivational videos and nutrition nutrition, and motivation will help you turn back time and look 10 companion on your way to better health videos. She is a regular on TV, has years younger. Lucy’s favorite delicious recipes will inspire you to F aTon dg eat btheae ubteifsutl ,r esseuxlyt , bLoudcyy. includes tips on change your diet and live a healthier life. or W FOR WOMEN wfitrnitetsesn, nhienaelt hb eastnsde llninugtr ibtiooonk, sa nond For any woman who wants to get her dream body without losing nutrition and motivation. A 7-day healthy too much time and money, Body Toning for Women is the perfect o has her own fitness columns in eating plan helps you with your weight m companion. newspapers and magazines. loss aims. e $ 19.95 US/£ 13.95 UK n ISBN 978-1-78255-071-6 For more details on Lucy visit www.lwrfitness.com | | Bodyweight Training Nutrition Motivation www.m-m-sports.com LUCY WYNDHAM-READ 15_08_21_Body_Toning_Umschlag_si_ar.indd Alle Seiten 21.08.15 12:24 21 days is Lucy Wyndham-Read BE YOUR OWN L LUCY WYNDHAM-READ U C Y al l it takes HIIT – HIGH-INTENSITY PERSONAL TRAINER W INTERVAL TRAINING Y N Lucy Wyndham-Read is an D H international leading fitness expert High-Intensity Interval Training is the best Every woman wants to work on some part of her body. Whether A M with over 20 years of experience you’re looking to shape your arms, bust, back, abs, bottom, or legs, and quickest way to get fit, lose weight, - Lucy Wyndham-Read’s book on body toning will help you get the R in the industry. After serving in and tone your body! It helps you tailor your E fitness regime to exercise the body part you perfect gym body. AD the British Army for five years, she want to improve and to incorporate it into Within just 21 days, you will see noticeable differences and get has worked as a fitness trainer your busy schedule. You can do these short closer to the body you’ve always dreamt of. The book contains and nutritionist. With her 21-day workouts at home, at the gym, or even at numerous exercises for each problem area with different difficulty fitness and nutrition plans, she work. All you need is 15 minutes a day and levels so that you can keep progressing while the pounds and inches has helped tens of thousands of within just one month, you’ll sculpt your are disappearing. B body, burn fat, and improve your strength! O women get in shape and live a All exercises in this book can be performed at home and can be D healthier lifestyle. Lucy Wyndham-Read provides you with ISBN 978-1-78255-064-8 done using only your body weight or small household objects. Y a complete guide to High-Intensity Several readymade workouts help you find the perfect training T Lucy has over one million views Interval Training, with lots of exercises and routine. Even if you’ve got a busy life, Lucy’s got the perfect workout O on her YouTube Fitness Channel workouts with step-by-step instructions. $ 16.95 US/$ 29.95 AUS for you: Get fit and sexy in just four minutes a day! N I which hosts her fitness workouts, Whether you’re a beginner or advanced, £ 12.95 UK/€ 16.95 N Beauty tips for every part of your body and extra sections on cardio, HIIT is for you! This book will be the perfect G motivational videos and nutrition nutrition, and motivation will help you turn back time and look 10 companion on your way to better health videos. She is a regular on TV, has years younger. Lucy’s favorite delicious recipes will inspire you to F aTon dg eat btheae ubteifsutl ,r esseuxlyt , bLoudcyy. includes tips on change your diet and live a healthier life. or W FOR WOMEN wfitrnitetsesn, nhienaelt hb eastnsde llninugtr ibtiooonk, sa nond For any woman who wants to get her dream body without losing nutrition and motivation. A 7-day healthy too much time and money, Body Toning for Women is the perfect o has her own fitness columns in eating plan helps you with your weight m companion. newspapers and magazines. loss aims. e $ 19.95 US/£ 13.95 UK n ISBN 978-1-78255-071-6 For more details on Lucy visit www.lwrfitness.com | | Bodyweight Training Nutrition Motivation www.m-m-sports.com LUCY WYNDHAM-READ 15_08_21_Body_Toning_Umschlag_si_ar.indd Alle Seiten 21.08.15 12:24 Body Toning for Women 15_09_03_Korrektur_Body_tonning_bh_si.indd 1 03.09.15 12:25 The contents of this book were carefully researched. However, all information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages or damages resulting from this book. 15_09_03_Korrektur_Body_tonning_bh_si.indd 2 03.09.15 12:25 BODY TONING FOR WOMEN Meyer & Meyer Sport 15_09_03_Korrektur_Body_tonning_bh_si.indd 3 03.09.15 12:25 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library. Body Toning for Women Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2016 ISBN: 978-1-78255-740-1 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be repro- duced—including by photocopy, microfilm or any other means—processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2015 by Meyer & Meyer Sport (UK) Ltd. Aachen, Auckland, Beirut, Cairo, Cape Town, Dubai, Hägendorf, Hong Kong, Indianapolis, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna Member of the World Sport Publishers’ Association (WSPA) ISBN: 978-1-78255-740-1 E-Mail: [email protected] www.m-m-sports.com 15_09_03_Korrektur_Body_tonning_bh_si.indd 4 03.09.15 12:25 Table of Contents 5 TABLE OF CONTENTS Introduction 10 �� PART 1 1 About toning 14 �� How your muscles work 15 .............................................................................................................................................................................................. Toning to keep a feminine shape 15 ............................................................................................................................................................. Frequently Asked Questions: Strength training 16 ............................................................................................................... Benefits you will get from strength training (toning) 18 ......................................................................................... Why just 21 days 18 ...................................................................................................................................................................................................................... 2 How to use this book 22 �� Pick the body part you want to tone 22 ................................................................................................................................................. Creating your workout 23 .................................................................................................................................................................................................. Choosing your cardio 24 ...................................................................................................................................................................................................... Eat right 24 ................................................................................................................................................................................................................................................... Motivation 25 ........................................................................................................................................................................................................................................... Health and safety 25 ................................................................................................................................................................................................................. 3 What you need to get started 28 �� Your kit list 28 .......................................................................................................................................................................................................................................... 21-day promise 30 ........................................................................................................................................................................................................................... Organisation 30 .................................................................................................................................................................................................................................... Your warm-up and cool-down 34 ......................................................................................................................................................................... 15_09_03_Korrektur_Body_tonning_bh_si.indd 5 03.09.15 12:25 6 Body Toning for Women PART 2 4 Abs 38 �� The benefits of toning this area 40 ................................................................................................................................................................. 10 abdominal-toning moves 41 ............................................................................................................................................................................. Frequently Asked Questions: Abdominals 52 ................................................................................................................................ Measure your progress 53 ................................................................................................................................................................................................. Abdominal beauty tip 53 ................................................................................................................................................................................................... 5 Bottom 56 �� The benefits of toning this area 58 ................................................................................................................................................................. 10 bottom-toning moves 59 ......................................................................................................................................................................................... Frequently Asked Questions: Bottom 70 ................................................................................................................................................ Measure your progress 70 ................................................................................................................................................................................................. Bottom beauty tip 71 ................................................................................................................................................................................................................. 6 Legs 74 �� The benefits of toning this area 76 .................................................................................................................................................................. 10 leg-toning moves 77 ........................................................................................................................................................................................................ Frequently Asked Questions: Legs 88 ........................................................................................................................................................... Measure your progress 88 ................................................................................................................................................................................................. Leg beauty tip 89 .............................................................................................................................................................................................................................. 7 Bust 92 �� The benefits of toning this area 94 ................................................................................................................................................................. 10 bust-toning moves 95 .................................................................................................................................................................................................... Frequently Asked Questions: Bust 106 ....................................................................................................................................................... Measure your progress 106 ............................................................................................................................................................................................. Bust beauty tip 107 ....................................................................................................................................................................................................................... 8 Arms 110 �� The benefits of toning this area 112 .............................................................................................................................................................. 10 leg-toning moves 113 ..................................................................................................................................................................................................... 15_09_03_Korrektur_Body_tonning_bh_si.indd 6 03.09.15 12:25 Table of Contents 7 Frequently Asked Questions: Arms 124 .................................................................................................................................................... Measure your progress 124 ............................................................................................................................................................................................. Arm beauty tip 125 ........................................................................................................................................................................................................................ 9 Back 128 �� The benefits of toning this area 130 ............................................................................................................................................................. 10 back-toning moves 131 ................................................................................................................................................................................................ Frequently Asked Questions: Back 142 ...................................................................................................................................................... Measure your progress 142 ............................................................................................................................................................................................. Back beauty tip 143 ...................................................................................................................................................................................................................... 10 Cardio 146 �� Powerwalking workout 148 ............................................................................................................................................................................................. 16-minute fat-burning powerwalk 149 ..................................................................................................................................................... Swimming workout 150 ......................................................................................................................................................................................................... Running workout 151 ................................................................................................................................................................................................................. Steps workout 152 ............................................................................................................................................................................................................................ 10 steps to perfect tone workout 153 ......................................................................................................................................................... PART 3 11 Diet 156 �� What is a healthy clean diet? 157 ...................................................................................................................................................................... Recipes 158 ................................................................................................................................................................................................................................................... Super antioxidant breakfast 158 .................................................................................................................................................. Simple low-calorie hydrating zoodle salad 160 ................................................................................................ C hocolate-dipped apple wedges with crunchy strawberry pieces 161 ........................................................................................................................................ Sexy salsa and salmon dinner 162 ............................................................................................................................................ Avocado hummus 163 ..................................................................................................................................................................................... Shopping list 164 ............................................................................................................................................................................................................................... 15_09_03_Korrektur_Body_tonning_bh_si.indd 7 03.09.15 12:25 8 Body Toning for Women 12 Motivation 172 �� Excuses busted 172 ........................................................................................................................................................................................................................ 13 Readymade workouts 178 �� Bridal boot camp workout 178 ................................................................................................................................................................................. The workout 180 ......................................................................................................................................................................................................... The 21-day plan 185 ........................................................................................................................................................................................... SOS bikini workout 186 .......................................................................................................................................................................................................... The workout 186 ......................................................................................................................................................................................................... The 21-day plan 191 ............................................................................................................................................................................................ Look 10 years younger workout 192 .............................................................................................................................................................. The workout 193 ......................................................................................................................................................................................................... The 21-day plan 199 ........................................................................................................................................................................................... 4-Minute quick workout 200 ....................................................................................................................................................................................... Acknowledgments 203 .......................................................................................................................................................................................................................... One final note 204 ........................................................................................................................................................................................................................................ Credits 206 .................................................................................................................................................................................................................................................................. 15_09_03_Korrektur_Body_tonning_bh_si.indd 8 03.09.15 12:25

Body Toning for Women : Bodyweight Training | Nutrition | Motivation - 21 days is all it takes PDF

208 Pages·2015·6.1 MB·English

by Wyndham-Read

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Language:	English
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